CapitalChronicles

04/02/2024

04/02/2024

📚 Exciting news, everyone! 🥑 Dive into the world of Banting with our ultimate beginner’s guide! 🍽️ Instant download for exclusive meal plans and everything you need to kickstart your Banting journey. 🚀 Let’s embrace a healthier lifestyle together!

Embrace Banting: The Ultimate Diet Plan For Beginners (English Edition) eBook : Chronicles, Capital: Amazon.de: Kindle-Shop

12/01/2024

Big shout out to our newest top fan! 💎

Candice Februarie

04/01/2024

Big shout out to our newest top fans! 💎

Jeridah Mphuthi

29/12/2023

🍜 Swap pasta for zoodles in our Chicken Zoodle Alfredo! A low-carb, creamy delight that's all Banting. Dive into deliciousness!

Ingredients:

2 large chicken breasts, cooked and sliced
4 zucchinis, spiralized into noodles
1/2 cup heavy cream
1/4 cup grated Parmesan cheese
1 tablespoon butter
2 garlic cloves, minced
Salt and pepper to taste

Instructions:

1. In a pan, melt butter over medium heat and sauté garlic until fragrant.
2. Add the heavy cream and Parmesan cheese, stirring until the cheese melts and the sauce thickens.
3. Season with salt and pepper.
4. Add the cooked chicken slices and zoodles (zucchini noodles) to the sauce, tossing to coat.
5. Cook for an additional 2-3 minutes until zoodles are tender but still firm.
6. Serve hot.

Banting Nutrition Benefits:

Zoodles are a fantastic low-carb alternative to pasta, making this dish align with Banting's low-carb approach. The chicken and creamy sauce provide protein and fat, essential for a satisfying Banting meal.

⭐Our Top Recommendation:

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Affiliate Disclaimer:

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28/12/2023

🍋🍗 Lemon Garlic Roast Chicken - a zesty twist on your dinner! Juicy, aromatic, and perfectly Banting. Get ready to feast!

Ingredients:

1 whole chicken (about 4-5 lbs)
4 garlic cloves, minced
2 lemons, one juiced and one sliced
1/4 cup olive oil
Fresh rosemary sprigs
Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper.
3. Place the chicken in a roasting pan, and rub the mixture all over it, inside and out.
4. Stuff the chicken cavity with lemon slices and rosemary sprigs.
5. Roast in the oven for 1 hour and 30 minutes, or until the juices run clear.
6. Let it rest before carving.

Banting Nutrition Benefits:

The chicken provides high-quality protein, while the olive oil adds healthy fats. Lemon and garlic offer flavor without added carbs, making this a hearty, Banting-friendly meal.

⭐Our Top Recommendation:

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Affiliate Disclaimer:

As an Amazon Affiliate, we may earn from qualifying purchases at no extra cost to you. https://amzn.to/47bftmv

27/12/2023

🥗 Freshen up your meal routine with a classic Chicken Caesar Salad, Banting-style! Crisp, creamy, and totally delicious.

Ingredients:

2 small chicken breasts, grilled and sliced
4 cups romaine lettuce, chopped
1/4 cup Parmesan cheese, grated
Caesar dressing (sugar-free)
Salt and pepper to taste
1/2 avocado, sliced (optional)

Instructions:

1. Toss the chopped romaine lettuce in a large bowl with Caesar dressing.
2. Add the grilled, sliced chicken on top of the lettuce.
3. Sprinkle with Parmesan cheese and season with salt and pepper.
4. Add avocado slices for extra healthy fats (optional).
5. Gently toss everything together and serve.

Banting Nutrition Benefits:

This salad is low in carbs but rich in proteins and healthy fats, particularly if you add avocado. It's a satisfying meal that aligns with Banting principles by minimizing carbs
and focusing on nutrient-dense ingredients.

⭐Our Top Recommendation:

🥗 Keep your greens crisp for the perfect Chicken Caesar Salad with a top-rated Salad Spinner from Amazon. Get yours today! https://amzn.to/48vgeYB

Affiliate Disclaimer:

As an Amazon Affiliate, we may earn from qualifying purchases at no extra cost to you. https://amzn.to/48vgeYB

26/12/2023

🐔🌿 Tonight's delight: Grilled Chicken with Herbed Butter! Simple yet incredibly flavorful. A Banting favorite that's sure to impress.

Ingredients:

2 large chicken breasts
2 tablespoons olive oil
Salt and pepper to taste
1/4 cup unsalted butter, softened
1 tablespoon fresh herbs (parsley, thyme, or rosemary), finely chopped
1 clove garlic, minced

Instructions:

1. Preheat your grill to medium-high heat.
2. Brush chicken breasts with olive oil, then season with salt and pepper.
3. Grill chicken for 6-7 minutes on each side or until fully cooked.
4. While the chicken cooks, mix the softened butter with herbs and garlic to make herbed butter.
5. Once the chicken is done, remove from the grill and immediately top with a dollop of herbed butter.
6. Let it rest for a few minutes before serving as the butter melts over the warm chicken.

Banting Nutrition Benefits:

Grilled chicken provides a lean protein source essential for muscle maintenance and satiety. The herbed butter adds healthy fats for energy while keeping carbs minimal. This meal supports a balanced Banting diet by focusing on high-quality proteins and fats.
Grilled chicken provides a lean protein source, essential for muscle maintenance and satiety. The herbed butter adds healthy fats for energy while keeping carbs minimal. This meal supports a balanced Banting diet by focusing on high-quality proteins and fats.

⭐Our Top Recommendation:

🐔🔥 Grill to perfection indoors with a quality Grill Pan. Ideal for our Grilled Chicken with Herbed Butter recipe. Get yours today! https://amzn.to/3GWRfSs

Affiliate Disclaimer:

As an Amazon Affiliate, we may earn from qualifying purchases at no extra cost to you. https://amzn.to/3GWRfSs

25/12/2023

Thanks for being a top engager and making it on to my weekly engagement list! 🎉

Makgala Letaba, Candice Februarie, Fortunate Ngwarati, Pretty Leticia Khumalo Kababa, Sarona Molefe

25/12/2023

🌶️ Spice up your Banting journey with our Spicy Chicken Stir-Fry! A perfect blend of protein and veggies for a satisfying dinner. 🍗✨

Ingredients:

400g chicken breast, thinly sliced
1 bell pepper, julienned
1 medium onion, sliced
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon chili flakes (adjust to taste)
Salt and pepper to taste
Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add garlic and chili flakes, sauté for 30 seconds.
3. Add the chicken slices and stir-fry until they start to brown.
4. Toss in the bell pepper and onion, cooking until they're tender but still crisp.
5. Season with salt and pepper, then garnish with fresh cilantro.
6. Serve Hot

Banting Nutrition Benefits:

This dish is rich in protein and low in carbs, making it perfect for a Banting dinner. The high protein content of chicken aids in muscle repair and satiety, while the vegetables provide essential vitamins and fiber with minimal carbs.

⭐Our Top Recommendation:

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24/12/2023

🍸 Cheers to Healthy Indulgence: Banting & Keto-Friendly Cocktails!

Celebrate responsibly with our low-carb cocktail recipes, perfect for keeping your festive spirits high without compromising your dietary goals.

🍋 Banting Citrus Gin Fizz:

Recipe: Mix gin, sparkling water, a splash of fresh lemon and lime juice, and a teaspoon of erythritol.
Benefits: Refreshing and light, this cocktail is low in carbs and free from sugar, making it a guilt-free indulgence.
🥒 Keto Cucumber Martini:

Recipe: Blend vodka, a bit of keto-friendly simple syrup, muddled cucumber, and a dash of lime juice.
Benefits: This martini is hydrating, thanks to the cucumber, and keeps carbs to a minimum.
🍓 Keto Strawberry Mojito:

Recipe: Muddle fresh strawberries with mint, add rum, a squeeze of lime, and a keto-friendly sweetener.
Benefits: Offers a fruity flavor without the sugar overload, making it a delightful keto-compliant choice.
🍊 Low-Carb Spiced Rum Old Fashioned:

Recipe: Stir spiced rum with a few drops of orange bitters and a small amount of keto-friendly syrup.
Benefits: A classic with a twist, this cocktail is low in sugar but high in flavor.
Toast to the new year with these elegant cocktails that align with your Banting and Keto lifestyles! 🎉

23/12/2023

Ring in the new year with delicious, diet-friendly snacks that everyone can enjoy!

🧀 Banting NYE Snacks:

Cheese Platter with Nuts:

Recipe: Arrange a variety of cheeses with almonds and walnuts.
Benefits: Rich in protein and healthy fats, perfect for staying full and satisfied.
Stuffed Mushrooms with Spinach and Feta:

Recipe: Fill mushroom caps with a mix of spinach, feta, and garlic, then bake.

Benefits: Low in carbs, high in flavor, and packed with nutrients.
🥗 Keto NYE Snacks:

Keto-Friendly Dips with Vegetable Sticks:

Recipe: Serve guacamole and cream cheese dips with cucumber and celery sticks.
Benefits: Crunchy, refreshing, and low in carbs; great for guilt-free munching.
Mini Meatballs with Sugar-Free Glaze:

Recipe: Make meatballs using ground beef or turkey and coat with a sugar-free BBQ sauce.

Benefits: Rich in protein and healthy fats, it is perfect for staying full and satisfied.BBQ sauce.
Celebrate the New Year with these tasty, nutritious snacks that keep your health goals in check! 🍾 NYE

22/12/2023

Start your Christmas morning with a festive, healthy breakfast that fits right into your Banting or Keto lifestyle.

🍳 Banting Christmas Breakfast:

Scrambled Eggs with Smoked Salmon:

Recipe: Gently scramble eggs in butter, and fold in smoked salmon slices just before serving.
Benefits: A protein-rich meal to kickstart your day, with omega-3 fatty acids from salmon for heart health.
Greek Yogurt with Nuts and Berries:

Recipe: Mix full-fat Greek yogurt with a handful of berries and a sprinkle of nuts.
Benefits: Great source of probiotics and healthy fats, perfect for a gut-friendly start.
🥑 Keto Christmas Breakfast:

Avocado and Spinach Omelette:

Recipe: Whisk eggs, pour into a pan, and add sliced avocado and spinach once the bottom sets.
Benefits: High in healthy fats and fiber, keeping you full and energized.
Keto-friendly Smoothie:

Recipe: Blend almond milk, a scoop of keto-friendly protein powder, a handful of spinach, and a few frozen berries.
Benefits: Nutrient-packed and low in carbs, ideal for a quick and easy breakfast.
Celebrate Christmas morning with these delightful, nutritious breakfast ideas that keep your health goals on track! 🎅

21/12/2023

🍗 Banting Christmas Dinner:

Herb-Roasted Chicken:

Recipe: Rub a whole chicken with olive oil, garlic, rosemary, thyme, and a pinch of salt. Roast until the skin is crispy.
Benefits: High in protein, keeps you full, and fits within the Banting diet's protein flexibility.
Mixed Green Salad with Nuts:

Recipe: Toss spinach, arugula, walnuts, and feta cheese with an olive oil dressing.
Benefits: Rich in fiber and healthy fats, great for digestion and energy.
🍰 Keto Christmas Dinner:

Keto Turkey with Low-Carb Gravy:

Recipe: Roast a turkey and thicken the gravy with xanthan gum instead of flour.
Benefits: Lean protein source, low in carbs, aligning with Keto macros.
Cauliflower Mash:

Recipe: Steam cauliflower, blend with cream, butter, and seasonings until smooth.
Benefits: Low-carb substitute for potatoes, rich in vitamins and fiber.
Keto Berry Pavlova:

Recipe: Whip egg whites with a keto-friendly sweetener, top with whipped cream and fresh berries.
Benefits: Low-carb, satisfies sweet cravings without sugar spikes.
Celebrate the holiday season with these delightful recipes that cater to your dietary needs while providing all the joy and flavor of Christmas! 🎅 "

20/12/2023

Did You Know? 🌟 While both the Banting and Keto diets are low-carb and high-fat, their approach to protein and carbs differ! Keto is strict about carb limits to maintain ketosis, while Banting is more flexible, especially with protein. 🥩🥑 Both focus on healthy fats and minimizing sugar, making them great choices for a lifestyle shift towards better health!

20/12/2023

Shout out to our newest
followers! Excited to have you onboard!

Monica Elizabeth Petersen, Lebogang Kaketso, Simone van der Wath, Carin Botha, Desiree Pillay, Karin Van Tonder, Yvonne De Klerk, Adelaide Mashala, Tintswalo Bilankulu Maseko, MaOnaletumelo Chabeli, Phumi Kalala, Neliswa Nhinky Mbulawa, Lebo Motshegwa, Rhonah Raborife, Karin Le Roux, Moipone Sekere, Lizelle Pienaar, Nanikie Ndou, Shoky Sekgobela, Ellen Sedumedi, Lala Khanye, Shirley Sokonech, Zandile America Mazibuko, Lerato Dithate, Nontokozo Thanjekwayo, Candice Februarie, Githa Nagindhranath, Busisiwe Dlamini, Grace Sibanda, Yonela Amanda Xulaba, Margo Petersen, Precious KaManqele Cele, Phakamile Manyisa, Pretty Ndlovu, Robyn Bosman, Lauren Mash, Nozie KamaLanga Mbanjwa, Hope Khoza, Mokgadi Pretty, Treasures Keepsakes, Lucrecia Fuller, Nadia Broodryk, Danél Erasmus, Mariesa van Tonder, Elize Krause, Lindie Pretorius Geldenhuys, Lienke Moggee, Joyce Mosili, Lorraine Dyantyi, Lorato Lekoma